Strength: Back Squat 15-20 min (to find 5 rm across 4 sets)

5 – 5 – 5 – 5

WOD: 40 secs on 20 secs off for 12 rounds

First min: max KB swings 53/35

WOD: AMRAP 20

Teams of 2

1 mile run, alternating every 400m

In remaining time, AMRAP

8 Pushups

8 Sit ups

8 Box Jump Overs 24/20

*Switching every round

Oly: Snatch Complex

15 – 20 mins to find heaviest of

Power Snatch + Hang Squat Snatch + OHS

WOD: AMRAP 10

Teams of 2

16 Alternating DB Power Snatch 40-50/25- 35

Strength: Push Press

Every :90 x 10 rounds

2 Reps. Start @ 50% and build to a heavy 2

WOD: For Time

Buy In: 100 Double Under (150 Single Under)

5 rounds

Strength: Front Squat

Take 20 minutes to find 3RM

WOD: Fran

21-15- 9

Thrusters 95/65

Pull ups

Score is Front Squat 3RM/time

PR Happiness.

WOD: Every 3 minutes for 36 minutes, alternate through

1) 30/20 cal AAB

2) 400m run

3) 30/20 cal Row

4) 15 Bar Facing Burpees

*Stagger starting locations

Strength: EMOM x 10

3 Deadlifts + 3 Strict HSPU

*Deadlift weight should be around 75-80%

WOD: 4x AMRAP 3/1:30 rest

9 Wall Balls 20/14

7 American KB Swings 70/53

WOD: Teams of 2

For Time

40 Thrusters 95/65

40 SDHP 95/65

40 Push Jerks 95/65

40 Power Snatches 95/65

40 Front Squats 95/65

EMOM 4 Burpees

Strength: Bench Press 2RM (15-20 mins)

WOD: Cindy

AMRAP 20

5 Pull ups

10 Push ups

15 Squats

OR

Mary

AMRAP 20

5 HSPU

Endurance: Pick one of the following

1) 1 mile run

2) 2k row

3) 100/80 calories AAB

4) 75 bar facing burpees

(16 min cap)